, apricots, raisins
have some benefits over fresh fruit. They have a longer shelf life and are easier to carry. Being dehydrated, they are nutrient dense and those looking to lose weight must watch out for the extra calories per serving
. Some dried fruits contain additives and do not offer as many health benefits as those that are additive free.
Health benefits of dried fruitsHigh fiberThe fiber content is much higher in dried fruits than their fresh counterparts
. For example, dried apricots
contain 6.5g of fiber per cup while fresh apricots contain only 3.1g.
Fiber helps maintain a healthy digestive system
, prevents obesity
and heart disease
. Micro-nutrient dense
With most of the water being removed, dried fruits are very nutrient dense. For example, apricots, raisins, prunes and figs contain large quantities of:• Beta carotene
which helps keep the eyes healthy and protects against macular degeneration
which helps maintain healthy hemoglobin levels and prevents fatigue
.• Vitamin E
which is an antioxidant and helps maintain good heart health
which helps maintain muscle contraction and relaxation.• Calcium
which is essential for good bone health
is a mineral which helps control blood pressure
. It is possible for individuals who consume very little fruits and vegetables
to be deficient in potassium, thereby have increased blood pressure. Figs are a good source of potassium and can help alleviate symptoms of high blood pressure
Certain antioxidants like phenols have been found to be abundant in dates and figs. Phenols have antioxidant properties with multifaceted benefits like preventing heart disease, osteoporosis
and some cancers
. Fat and carbohydratesThe fat content in dried fruits is minimal
. They are carbohydrate dense and are useful to people looking to gain weight in a healthy way. For those looking at weight loss
, the intake of dried fruits must be restricted as they are calorie dense.
Having highlighted its health benefits, the phrase “good things come in little packages” is apt for dried fruits. Consuming dried fruits every day depending upon the requirement will ensure good health
The nutritional values of "Figs, raw" per 100 grams are:
Data source: USDA Nutrient Database, R25
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*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.